How to Get Taller Fast

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Unfortunately, there is no way of putting inches on your frame instantly. Growing taller is mostly about genetics. Between 60% and 80% of your height is determined by the DNA that your parents passed down to you, whereas about 20% to 40% of your growth is influenced by your own environment. This means your diet, your health, how much you exercise, and how much sleep you get. Until your growth plates (the areas where your bones grow) close, you will keep growing. A good diet, healthy exercise, and lots of sleep can help you get taller in this period than you would otherwise. For most people, however, growth plates close in their early twenties, and after that, they are not going to gain any inches naturally. Women typically stop growing around age 18 while men may stop around age 20. [1] If you want to get taller at a fast pace, read on!

Things You Should Know

  • Stand up straight to instantly create the illusion of more height. Wearing fitted clothing in dark colors can also make you look taller.
  • Eat a nutritious and balanced diet with plenty of lean protein, vitamin D, and calcium.
  • Stretch and exercise regularly to encourage healthy development of muscles and bones.
Method 1
Method 1 of 3:

Exercising and Sleeping to Stimulate Growth During Puberty

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  1. Get more sleep . Did you know you only grow when you're asleep? Your body produces human growth hormone (HGH) while you sleep. This hormone helps you develop muscle and actually grow taller. So if you're serious about getting taller, get plenty of sleep.
    • School-age children should get between 10 and 11 hours of sleep.
    • Teens and those just under 18 should get at least 9 to 10 hours of sleep.
  2. Exercise . Whatever you do, take the time to exercise. Exercise is crucial for your healthy development and general well-being. If you want to grow tall during your teen years especially, get in the habit of exercising your body. All exercise is good, and there is no particular exercise to increase height, but doing things that involve stretching and jumping will help to lengthen your spine. [2]
    • Try jumping around by playing basketball or skipping.
    • Try stretching out your back and limbs by swimming.
    • There is no specific amount of time you should be doing this for to increase height, but the more the better.
    • It is recommended that people children and adolescents should do an hour of exercise a day to be healthy. [3] To give yourself the best chance of growing taller, try to exceed this amount.
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  3. Try stretching . Some stretches can help you to release your spine and improve your posture. If you stretch the first thing in the morning and the last thing at night, it can help you to become more upright, and thus make the most of your height. Some of the stretches to try include: [4]
    • Toe touches. Stand up straight and raise your hands up to the sky, and then reach down to touch your toes.
    • Cobra stretch. Lie on your front with your hands at your sides and then push up on your hands to raise your chest and tilt back your head.
    • Bridge stretch. Lie on your back with your hands at either side of you, then, pressing down on your hands, raise your abdomen off the ground to stretch your back.
  4. If you do all of the previous steps, there's a good chance that you've given your body the best chance to grow taller. Not everyone is going to be as tall as a basketball player or a model. Being tall isn't everything, so learn to be comfortable with how you are.
    • Some people are "late bloomers" and only hit their big growth spurt when they turn 17, 18 or beyond.
    • If you are really concerned, see your pediatric endocrinologist. This doctor will be able to give you valuable information about possible medical courses you may take in order to combat low growth.
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Method 2
Method 2 of 3:

Getting Taller with Diet, Vitamins and Minerals

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  1. A balanced diet filled with plenty of healthy nutrients will help you to grow strong and healthy and reach your full height. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you are having trouble motivating yourself to eat these foods, search for different recipes and look for combinations of food that you find appealing. [5]
    • To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA MyPlate website .
  2. Proteins are the building blocks for the things that help you grow tall and strong, your bones, muscles and cartilage. [6] So eating a good amount of foods from the protein foods group is important if you want to maximize your potential height. The recommended amount varies by age, gender and how much exercise you get.
    • Girls aged 9-18 are recommended the equivalent of 5 ounces daily.
    • Boys aged 9-13 are recommended the equivalent of 5 ounces daily.
    • Boys aged 14-18 are recommended 6.5 equivalent ounces daily. [7]
    • Protein foods include lean meats, poultry, fish, eggs, nuts, and seeds.
  3. Vitamin D helps you grow stronger bones and promotes muscle growth in children. [8] A deficiency of vitamin D has been linked to stunted growth and even weight gain in teenage girls, a recent study has found.
    • Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals. [9]
    • Sunlight is the best way to get Vitamin D naturally. You only need a few minutes of sun exposure a day to get the right amount. Make sure that your skin is exposed to the sun.
  4. A zinc deficiency may stunt your growth. [10] While taking zinc won't necessarily make you taller, it can prevent your growth from stopping early. This may help you reach your highest potential height more easily. Some foods that are good sources of zinc include:
    • Seafood, especially shellfish.
    • Lamb.
    • Spinach. [11]
  5. Again, there is little direct evidence between calcium and getting taller, but calcium is an essential ingredient in helping you grow strong bones which are important for growth. [12] . Most of your calcium will come from dairy products. It is recommended that boys and girls aged 9-18 should consume the equivalent of three cups (or 1,300 mg) of calcium-rich dairy foods a day. [13]
    • Dairy products that are high in fat may be beneficial for young children.
    • Cream cheese and butter are dairy foods that have little calcium.
    • Alternatives to dairy products for your calcium include canned fish, leafy greens, soy products, and calcium-fortified juices, cereals and bread. [14]
  6. As well as avoiding too much fatty and salty food, there are reports that some generally healthy foods might have a negative impact on your height. You should have a balanced diet, and these are not hard facts, but consider lowering your intake of soy products, tomatoes, and broad beans. [15]
    • It is more important to have a healthy and balanced diet than not eating these three things.
  7. You can top your intake with basic multivitamins you can buy at the store. You could also focus in on vitamin D and zinc by purchasing vitamin tablets just for these two important elements. Cod liver oil tablets are also easy to find and are an excellent source of vitamin D and great for your bones and joints. [16]
    • Other more concentrated and potentially harmful supplements, including Glucosamine, are reported to promote growth. [17] [18] .
    • Before considering one of these supplements always talk to your Doctor.
  8. You may come across some supplements that claim to be able to make you taller miraculously. Remember, if your plates have fused you are not going to gain inches. Some products may claim to be or contain human growth hormone (HGH) which stimulates growth. You should be very careful with this, as HGH cannot be taken as a pill and it should only ever be administered by a doctor.
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Method 3
Method 3 of 3:

Making the Most of Your Height

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  1. Adjust your posture . If you've done all you can to help yourself grow taller, there are still a few things that can help you to make the most of your height . You may not realize just how much bad posture can affect your overall height. A slight slumping of the shoulders, leaning forward of the head and neck, and habitually standing with your weight on one leg can all subtract from your height. [19]
    • Walk with a book on your head to train your body to keep your spine as erect as possible.
    • Stand with your legs straight, and no further than hip width apart. Stick your chin up a little. Not only will it add some extra height, but it'll also make you look more confident.
    • Get into the habit of sitting up straight and concentrate on contracting your abdomen muscles to help.
  2. You may think that longer hair would make you look taller. But in fact, longer hair takes attention away from your neck and neckline, making you appear smaller. Instead, opt for short or medium length hair. These hairstyles will put the emphasis back on your neck.
    • If you have a fairly tall neck, these hairstyles will look great.
  3. Wearing tight-fitting clothing, such as skinny jeans , helps to accentuate the lines of your form. When you wear baggy clothing, those lines aren't really defined, making you appear more squat. Skinny jeans, especially, will define your leg length and will cling on nicely to your leg shape, attracting attention to your leg shape rather than your height.
    • For girls, wearing a slim skirt will help you accentuate the natural length of your legs.
  4. Slimming colors such as black, navy blue, and forest green will help you appear taller. These colors make your body appear slimmer and works for boys and girls. Going for slimming top and slimming bottom gets you double the effect. Likewise, wearing clothes with vertical lines help accentuate height.
    • For women, try out a pair of vertically striped pants, or maybe even a collared shirt.
    • For men, a shirt that has narrow vertical stripes, rather than checks, can help. [20]
    • Both genders should avoid the horizontally striped tees — these have the opposite effect of making you appear squatter.
  5. This isn't for everyone of course, but wearing heels or platform shoes is an instant boost. You can grow anywhere from a couple of inches to six inches as soon as you put them on. With a pair of heels on, people will look at you or up to you instead of down to you. When you first meet a person, their first impression won't be of your height, but rather of your facial features. [21]
    • Walking in high heels is a serious skill that takes practice. Take the time to really feel comfortable in high heels before you wear them outside.
    • Walking in high heels can damage your feet. Try to wear insoles and moleskin, as well as breaking new shoes in before going out in them.
    • If you don't want to wear obviously big heels, look for shoes with thick soles.
    • Men can buy heel inserts to boost their height. [22]
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Foods to Eat

Join the Discussion...

How can I get taller? I'm 16 and feel shorter than average.
WikiChinchillaCaster400
28
WikiChinchillaCaster400
I'm (16m) on the shorter side (I think I'm below average, but not sure) and looking for tips on how to get taller. Is this possible?... Read More
WikiTapirGlider952
WikiTapirGlider952
In the US, the average height for men is 5 ft 9 in, and it's even a few inches shorter if you look at the entire world. If you're below that aver... Read More
WikiLionSeeker401
1
WikiLionSeeker401
SHORT KINGS UNITE!!! I’m a shorter guy too and it took a while, but I’ve learned to love it. I did discover a few tricks when I was trying to... Read More
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Expert Q&A

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  • Question
    Does fasting help you grow tall?
    Sarah Gehrke, RN, MS
    Registered Nurse
    Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.
    Sarah Gehrke, RN, MS
    Registered Nurse
    Expert Answer
    During growth, the body needs nutrients and plenty of sleep. Fasting for long periods of time will not help you grow faster. Try to focus on a balanced diet so you can get all the nutrients needed to help you reach your height potential.
    Thanks! We're glad this was helpful.
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    Not Helpful 143 Helpful 538
  • Question
    Can I become taller in one month?
    Sarah Gehrke, RN, MS
    Registered Nurse
    Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.
    Sarah Gehrke, RN, MS
    Registered Nurse
    Expert Answer
    One month is not a long time for the body to grow taller. In this case, you can practice standing up straight and focusing on ways to make yourself look and feel taller. Platform shoes or heel boosters are another option.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Keep in mind scientists are continually finding out new things about the human body, so although science may say right now that you can't change how tall you are after a certain point that may not be true. I'm 25 and my growth plates are closed and I'm now 6'3 when a year ago I was 6'0. The only thing I changed in my routine was stretching.
      • Try hanging from a pull up bar until you feel something in between your hips and lower back. It feels good and is a good work out. Do it everyday for as long as you can and the more you do it the better.
      • Drink milk. Get plenty of sleep. Eat fruit, veggies, and meat. Ask your doctor how much sleep you need and do that. Always keep your back straight too!!!
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      Warnings

      • 60-80% of your height is determined by the DNA that your parents have passed down to you, whereas about 20-40% of your growth is influenced by your environment. This means your diet, posture, your health, how much exercise you do, and how much sleep you get. Until your growth plates (the area where your bones grow) close, you will keep growing, and a good diet and health, posture, healthy exercise, and lots of sleep can help you get taller in this period than you would otherwise. For most people, your plates close in your early twenties, and after that, you are not going to gain any inches naturally.
        Thanks
        Helpful 52 Not Helpful 19
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      References

      1. ↑ https://kidshealth.org/en/teens/expert-taller.html
      2. ↑ https://www.health.harvard.edu/topics/exercise-and-fitness
      3. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/
      4. ↑ https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/exercises-stretching
      5. ↑ https://www.nutrition.org.uk/creating-a-healthy-diet/a-healthy-balanced-diet/
      6. ↑ https://www.helpguide.org/wellness/nutrition/healthy-diet
      7. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/what-is-a-healthy-diet-recommended-serving-infographic
      8. ↑ https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/scientific-summary-health-claim-regarding-calcium-osteoporosis.html
      9. ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d
      1. ↑ https://pubmed.ncbi.nlm.nih.gov/17217573/
      2. ↑ https://nutritionfacts.org/topics/spinach/
      3. ↑ https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
      4. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/calcium
      5. ↑ https://www.eatright.org/food/food-groups/dairy-and-alternatives
      6. ↑ https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
      7. ↑ https://www.mountsinai.org/health-library/supplement/vitamin-d
      8. ↑ https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/glucosamine-chondroitin-osteoarthritis-pain
      9. ↑ https://www.sciencedirect.com/science/article/pii/S2666149721000165
      10. ↑ https://www.healthdirect.gov.au/how-to-improve-your-posture
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10559650/
      12. ↑ https://strivept.ca/how-to-wear-high-heels-without-pain/
      13. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10559650/

      About This Article

      Article Summary X

      To get taller faster, eat foods like fish, chicken, eggs, and dairy so you're getting the nutrients you need to grow tall and strong. Also, make it a goal to exercise for an hour every day by playing sports or running around outside since regular exercise can help make you taller. While you're waiting to grow, make yourself look taller by wearing tight-fitting clothing and remembering to stand up straight. For more ways you can grow taller faster, like taking vitamin supplements, read the article!

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